As you know, we love salads all year round, but they really take center stage in our menus during the summer.
It’s so convenient and easy to eat salads! They’re also the best option if we want to eat healthily during the holidays, especially when the typical indulgences of this time of year lead us to gain a few extra pounds. That’s why today we’re focusing on the lightest, lowest-calorie salads.
We recently told you about composed salads and gave you some nutritious and complete ideas, perfect as a main course. But if our goal is to lose a little weight and control calories, not all salads will help us achieve that.
To avoid getting bored with the same old tomato and lettuce combinations, we’ve compiled the best recipes for light, delicious, and varied salads.
Light Salads with Fruit
I’ll never tire of saying how delicious summer fruit is and what a shame it is not to use it in our dishes. Adding seasonal fruit to salads brings color, flavor, and vitamins, creating delightful and refreshing contrasts on the plate. Whether raw or cooked, summer fruit is incredibly versatile in savory dishes.
- Caprese salad with peach
- Picás orange salad
- Strawberry, spinach and goat cheese salad with strawberry vinaigrette
- Refreshing orange salad
- Apple and strawberry salad with pumpkin seeds
- Prawn and arugula salad with grilled nectarines
Light Salads with Vegetables
We tend to associate certain products with salads: lettuce, tomato, cucumber… but any vegetable can be an ideal ingredient! And most can be eaten raw, but cooking them also yields delicious results with different textures.
For example, try raw zucchini in one recipe and then switch to another with grilled zucchini. I wouldn’t know which one I’d prefer.
- Feta cheese and grilled eggplant salad
- Zucchini carpaccio with orange
- Sweet and sour carrot and beetroot salad with pine nuts
- Zucchini and almond carpaccio
- Crispy Moroccan Salad
Light Salads with Extra Protein
When we stray from the “green” side of salads, we sometimes worry about adding too many calories and end up with nutritionally poor and bland dishes.
The key is to choose lean proteins or those with good quality fats—not empty calories—and to be reasonable with the quantity.
A mountain of cheese of dubious origin is never a good idea, but a couple of medallions of goat cheese are a different story.
- Cod salad with baby broad beans
- Cauliflower couscous salad with marinated prawns and avocado
- Prawn, arugula and papaya salad
- Lamb’s lettuce, basil, mozzarella and pine nut salad with honey vinaigrette
- Cucumber and yogurt salad
Making the Most of Canned Goods
I’m a huge fan of canned goods, especially fish and seafood. Just a trip to the pantry is all it takes to transform a sad, boring salad into a gourmet dish, adding great nutrients without any cooking.
There are classic combinations that never fail, but dare to add tuna belly, sardines, or good anchovies to whatever you fancy and you’ll discover incredible flavors.
- Salad of grilled bonito flakes with spinach, cherry tomatoes and sesame dressing
- San Isidro salad in a jar
- Braised endive salad with belly
- Tomato carpaccio
- Salad of kumato cherry tomatoes, artichoke hearts and pickled tuna
27+ Healthy Low Calorie Meals – Table
Below is a table of 27+ healthy low calorie meals (including all the salad recipes from above plus additional light meal ideas) with #, Meal Name, and Key Ingredients.
| # | Meal Name | Key Ingredients |
|---|---|---|
| 1 | Caprese Salad with Peach | Peach, fresh mozzarella, basil, balsamic glaze |
| 2 | Picás Orange Salad | Oranges, olives, red onion, olive oil |
| 3 | Strawberry, Spinach & Goat Cheese Salad with Strawberry Vinaigrette | Spinach, strawberries, goat cheese, strawberries (for vinaigrette) |
| 4 | Refreshing Orange Salad | Oranges, red onion, mint, orange juice dressing |
| 5 | Apple & Strawberry Salad with Pumpkin Seeds | Apple, strawberries, pumpkin seeds, mixed greens |
| 6 | Prawn & Arugula Salad with Grilled Nectarines | Prawns, arugula, grilled nectarines, lemon dressing |
| 7 | Feta Cheese & Grilled Eggplant Salad | Grilled eggplant, feta cheese, tomatoes, oregano |
| 8 | Zucchini Carpaccio with Orange | Thinly sliced raw zucchini, orange slices, olive oil, salt |
| 9 | Sweet & Sour Carrot & Beetroot Salad with Pine Nuts | Carrots, beetroot, rice vinegar, honey, pine nuts |
| 10 | Zucchini & Almond Carpaccio | Zucchini ribbons, slivered almonds, lemon juice, Parmesan (optional) |
| 11 | Crispy Moroccan Salad | Lettuce, cucumber, tomatoes, crispy chickpeas, cumin dressing |
| 12 | Cod Salad with Baby Broad Beans | Flaked cod, baby broad beans, red onion, lemon vinaigrette |
| 13 | Cauliflower Couscous Salad with Marinated Prawns & Avocado | Cauliflower rice, marinated prawns, avocado, cilantro, lime |
| 14 | Prawn, Arugula & Papaya Salad | Prawns, arugula, papaya, chili, lime juice |
| 15 | Lamb’s Lettuce, Basil, Mozzarella & Pine Nut Salad with Honey Vinaigrette | Lamb’s lettuce, fresh basil, mozzarella balls, pine nuts, honey vinaigrette |
| 16 | Cucumber & Yogurt Salad | Cucumber, low-fat Greek yogurt, garlic, dill, mint |
| 17 | Salad of Grilled Bonito Flakes with Spinach, Cherry Tomatoes & Sesame Dressing | Grilled bonito flakes, spinach, cherry tomatoes, sesame dressing |
| 18 | San Isidro Salad in a Jar | Mixed greens, canned tuna, hard-boiled egg, olives, jar presentation |
| 19 | Braised Endive Salad with Belly (Tuna Belly) | Braised endives, tuna belly (ventresca), lemon juice |
| 20 | Tomato Carpaccio | Thinly sliced tomatoes, basil, olive oil, salt, pepper |
| 21 | Kumato Cherry Tomato, Artichoke Heart & Pickled Tuna Salad | Kumato tomatoes, artichoke hearts, pickled tuna, arugula |
| 22 | Zucchini Noodles with Pesto & Cherry Tomatoes (Low Cal) | Spiralized zucchini, basil pesto (light), cherry tomatoes |
| 23 | Grilled Shrimp & Watermelon Salad | Grilled shrimp, watermelon cubes, feta, mint, lime |
| 24 | Cold Cucumber & Avocado Soup | Cucumber, avocado, Greek yogurt, garlic, dill (served chilled) |
| 25 | Baked Salmon with Asparagus (Light) | Salmon fillet, asparagus, lemon, garlic, no oil |
| 26 | Turkey & Spinach Lettuce Wraps | Lean turkey slices, fresh spinach, mustard, large lettuce leaves |
| 27 | Vegetable & Tofu Skewers (Grilled) | Tofu cubes, zucchini, bell peppers, onion, grilled |
| 28 | Chilled Melon & Mint Soup | Cantaloupe melon, fresh mint, lime juice, a pinch of salt |
| 29 | Egg White Omelet with Mushrooms & Spinach | Egg whites, mushrooms, spinach, onion, salt & pepper |
| 30 | Cabbage & Carrot Slaw with Lemon Vinaigrette | Shredded cabbage, shredded carrot, lemon juice, apple cider vinegar |
Conclusion
I hope these ideas help you add variety to your light & low calorie salads; they can be a lot of fun during the holidays. Whether we’re on a diet or not, they’re great options for a simple dinner or to add to a more complete menu.